Back pain can be debilitating. Fortunately, there are some exercises that you can do to help prevent this pain from reoccurring.
For a couple of days you may have to have bed rest. Just after your injury, the muscles in the back may spasm as your body tells you that you need to be careful to prevent further injury to the back. During the first two days, a hard bed may give you relief from both spasms and pain.
After the two days are over, you need to force yourself to get out of bed. Further bed rest causes weakening of the muscles and increases the time for healing.
For most people, a normal schedule actually makes recovery quicker. Normal activity at first is better than staying in bed or starting an exercise program too soon.
Until the injury has healed, you will need to stay away from high impact activities. Instead, start by swimming or by walking. Warm water exercises may be especially beneficial. Each of these activities will strengthen back muscles. Stretching increases the blood flow and loosens muscles that are tight. A warm shower can help to keep the muscles lose during exercise time.
At some time between two and eight weeks, the back pain should be gone and you will be able to do more strenuous exercises. The doctor or therapist will help you to develop an exercise program to strengthen muscles without causing further injury.
Exercises need to target core muscles. Muscles in the buttocks, abdomen and back all support the spine. If these muscles are strengthened, then the back becomes stronger. This can take stress off the joints of the back and is an essential step to prevent recurring lower back pain.
Strengthen core muscles in order to prevent or reduce back pain. In fact, many people find that these steps will actually eliminate back pain altogether.
When muscles are not stretched regularly they shorten in length. Shortened muscles will cause misalignment of your spine which can cause pain and make you more likely to injure your back. Stretching exercises may help as the shortened muscles are lengthened. It is not just muscles in the back that may cause trouble, but also the buttocks, hamstrings and the quadriceps that may give you alignment problems. Stretching those muscles can give mobility to your spine.
If you do have a back injury, the doctor may give you a prescription for pain medication. Regular strengthening of core muscles will help to to prevent further injuries and pain.
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